With a trusty jar of tomato paste sauce, you can create this sensational baked fish dish.
Ingredients
- 2 teaspoons olive oil
- 1 small brown onion, chopped
- 1 garlic clove, crushed
- 1 medium red capsicum, thinly sliced
- 1 tablespoon drained capers
- 575g jar napoletana pasta sauce
- 4 (200g each) frozen white fish fillets, thawed (see note)
- Fresh small basil leaves, to serve
- Steamed broccoli, to serve
- Crusty bread, to serve
Method
- Step 1Preheat oven to 220°C/200°C fan-forced. Heat oil in a medium saucepan over medium heat. Add onion, garlic and capsicum. Cook for 3 to 4 minutes or until onion has softened. Add capers and sauce. Bring to a simmer. Remove from heat.
- Step 2Spoon into a 6cm-deep, 20cm x 30cm (base) baking dish. Top with fish. Bake for 15 to 20 minutes or until fish is cooked through. Divide fish between plates. Top with tomato mixture. Sprinkle with basil. Season with salt and pepper. Serve with broccoli and crusty bread.
- High protein
- Low carb
- Low fat
- Low kilojoule
Nutrition
1145 kj
Energy
8g
Fat Total
2g
Saturated Fat
4g
Fibre
34g
Protein
108mg
Cholesterol
711.24mg
Sodium
11g
Carbs (sugar)
13g
Carbs (total)
All nutrition values are per serve
Notes
We used barramundi. You could use ling or flathead.
- Author: Claire Brookman
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
0